Tag: chard

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Fava Beans and Chard – Foul b Selek

"Foul b Selek" - Chard and beans
“Foul b Selek” – Chard and beans

“Foul b Selek” is a Beirut recipe prepared mainly by the end of winter season when swiss-chard is still available and spring fava beans are harvested. It is a balanced vegetarian starter rich in protein and iron. It is best enjoyed cold with some lemon juice that helps increase the iron absorption.

Serving: 4

Caloric content: 75 calories / serving

Ingredients: 

1 kg of Swiss chard, cleaned and chopped

1 cup of coriander leaves

200 g of fava beans soaked overnight

2 garlic cloves, minced

100 g of chopped onions

2 tbsp of vegetable oil

1 tsp of cumin

salt and pepper to taste

2 L water

Winter chard at a local market in the West Bekaa

Preparation method:

  1. Add the fava beans to 1 L of water and bring to boil
  2. While boiling add 500 ml of water and cover. Stir occasionally
  3. After 1 hour, add another 500 ml of water
  4. In a large pot, stir fry the onions and garlic in vegetable oil until they wilt
  5. Add the chopped Swiss chard and coriander and cover until they are well cooked
  6. While on heat, add 1 tsp of cumin and the strained fava beans
  7. Tune the salt and pepper according to taste
  8. Serve cold with a slice of lemon
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Recipes

Lentil and chard soup – Adas bi hamoud

Adas bu Hamoud soup ©recipeshubs
Adas bi Hamoud soup. Photo©BeirutRestaurants

Adas bi hamoud is a soup commonly prepared in all Lebanese regions. Its main ingredients, as its name suggests are lentils, chard and lemon juice. Chards being usually harvested during winter, this soup makes a good source of energy during cold winter days.  Adas bi hamoud is a consistent soup that fulfills your stomach and boosts your immunity by its high content in vitamin C which also enhances the absorption of iron that is provided by the lentils.

Swiss chard, one of the main ingredients of Adas bi Hamoud. Photo©OnlyFoods.net

Total servings: 8

Ingredients:

1 cup of brown lentils, rinsed with water
4 cups of Swiss Chard stems and leaves, cleaned and chopped
4 medium potatoes, cubed
7 garlic cloves, minced
1 large onion, chopped
¼  cup of extra virgin olive oil
1 cup of lemon juice
1 tsp of coriander leaves, chopped
salt, cinnamon and pepper to taste
Preparation Steps:

  1. In a large pot, cover lentil with water and bring to boil over medium heat
  2. Meanwhile in a separate pan, stir fry the onions in the olive oil until golden
  3. When the lentils start boiling, add the potatoes, swish chard, garlic, lemon juice and fried onions
  4. Pour in enough water so that the mixture is well covered and leave on medium heat until the lentils and potatoes are tender
  5. Add the salt, lemon juice and spices according to taste
  6. Stir in the coriander before removing from fire

Serve hot with roasted pita bread loafs.

Learn more about Swiss chard on the Only Foods site: https://www.onlyfoods.net/swiss-chard.html